September 15, 2023

4 rounds, for quality (21:10):
30 seconds per side, cross-body box step-down
30 seconds per side, half kneeling thoracic opener with band
30 seconds per side, floor slider side lunge
30 seconds per side, half turkish get-up
**10 seconds transtion between sides and between exercises

8 rounds for time, alternating exercises with your partner:
100m row
5 ground to overhead
200m run together
Round 1: P1 100m row, P2 5 ground to overhead, run together
Round 2: P2 100m row, P1 5 ground to overhead, run together


December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –

December 1, 2023

Every 2:30 for 5 rounds:5 strict press5 reps per side, tall kneeling bottoms up kettlebell windshield wiper 1 warm-up + 3 heavy sets:6-8 heavy dumbbell

November 30, 2023

Front Squat Emom 10 building 2 @ 22×1 Partner row for time I row, you row :100m row250 m row500 m row 1000 m row 500m row250 m Row100m row 


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